Are you looking for an exercise that easily develops your triceps? Reverse grip tricep extension will be your best option. If the exercise is done correctly, its effectiveness is immense.
The reverse grip triceps extension targets the triceps muscles. It majorly focuses on the medial head of the triceps.
To a lesser extent, it also activates your latissimus dorsi, rectus abdominis, exterior obliques, pectoralis major and pectoralis minor, and trapezius.
Triceps consist of three parts known as heads: The lateral head, the furthest out on the side when standing upright.
The long head is the most significant part of the triceps. It runs down on the back of the arm, crossing the shoulder joint. It also helps in shoulder extension.
The medial head runs from the middle of the triceps down to the elbow joint. The reverse grip tricep extension helps strengthen and tone your upper arm’s back.
To perform the exercise, you need a bar attachment on a cable. Alternatively, you can use a pulley machine with an attached straight bar or handle. You can also attach a resistance band.
HOW TO DO REVERSE GRIP TRICEP EXTENSION PROPERLY
- With your bar at your chest level, hold it with a supinated grip (palms facing up). Stand with your feet shoulder-width apart. Hinge slightly at your knees and maintain a straight back.
- Tuck your elbows tight into your sides throughout the movements.
- Engage your chest and bring your shoulder blades together. Bend slightly forward at your waist to initiate the movement. This is your start position.
- Contract your triceps bringing the bar down in a controlled manner. Your arms are fully extended when the bar is at the bottom.
- Squeeze your triceps hard at the bottom as you take a pause.
- Slowly release the weight to the original position. This counts as one rep.
WHAT MUSCLES DOES REVERSE GRIP TRICEP EXTENSION WORK?
Reverse grip tricep extension, as its name suggests, targets the triceps. To a lesser extent, it activates muscles such as the lats, abs, obliques, pecs, and traps.
TRICEPS
They are also known as the triceps brachii meaning three-headed muscle of the arm. The triceps is a large, thick muscle on the upper arm. The three heads are the medial, lateral, and long heads.
The muscle is responsible for straightening the arm by elbow extension.
In addition, the triceps helps to build upper body strength and shoulder and elbow movements.
Strong triceps are essential in stabilizing your shoulders and arms. Furthermore, they are essential in improving your flexibility and increasing your range of motion.
Exercising on the triceps increases overall arm power, strength, and endurance. The triceps make up a large part of the arm and help push activities.
The reverse grip tricep extension majorly targets the medial head of the triceps. The medial head is active in all forms of forearm extension.
OBLIQUES
Oblique muscles are two paired abdominal muscles that run along the sides of the core. They are external and internal obliques. They are responsible for flexion and rotation of the trunk.
Additionally, they help in rotational movements, bending side to side, and spine protection. The exterior oblique is the thickest running from the lower rib to the iliac crest.
Strong obliques are good for overall health. It supports the back and improves your overall posture.
Exercising the obliques help prevent injuries and pain in the lower back and shoulders.
PECTORAL MUSCLE
They are also known as pecs. They are muscles that connect the front of the chest with the bones of the upper arms and shoulders. It consists of four muscles that provide movements to the upper ribs. Pectoralis major is a thick triangular muscle under the breast. It makes the bulk of the chest muscle.
Pectoralis major is responsible for flexion, extension, and rotation of the humerus.
The Pectoralis minor is a flat, thin and triangular muscle beneath the pectoralis major. It attaches to the ribs and helps to stabilize the scapula.
Strong pectoral muscles help in overall upper-body strength. They build up strong chest muscles. Therefore, give you the ability to push heavy objects.
The muscles also help stabilize your shoulder joints. They give you better breathing, and a more lengthened chest helps in deeper breathing. Additionally, the muscle helps to improve your posture.
BENEFITS OF REVERSE GRIP TRICEPS EXTENSION
1. DEVELOPS YOUR ARM STRENGTH, POWER, AND ENDURANCE
Reverse grip triceps extension majorly focuses on the triceps. The triceps are the muscles that majorly build up the arm. Exercising on the triceps builds up the arms, increasing the arm’s power, strength and endurance. It engages your core, back, and shoulders.
2. ENABLES HEAVY LIFTING
Lifting heavy objects requires strong arms. The exercise fits weightlifters and bodybuilders who want to increase their weight lift.
3. STABILIZES YOUR SHOULDERS AND ELBOW JOINTS
Reverse grip triceps extensions help in stabilizing your shoulder and elbow joints. This activates the pectoral muscles involved in rotation, flexion, and extension of the shoulder joints.
4. IMPROVES YOUR SPORTS PERFORMANCE
Like in tennis, basketball, golf, and cricket, players use their upper body in a big way. Reverse grip triceps extension will help build their arms and prevent injuries from sports activities.
ALTERNATIVE TO REVERSE GRIP TRICEPS EXTENSION
To reduce the boredom of performing the same exercise, you can try alternatives. The following are workouts that target the same muscles;
DUMBBELL KICKBACK
They are also known as triceps kickbacks. The exercise focuses on your triceps and auxiliary muscle that extends your arm.
How to do a dumbbell kickback:
- Grab the dumbbell in each of your hands and stand upright. Bend at your knees, maintaining a straight back. Lean slightly forward and bend your elbows at a 90-degree angle.
- Engage your core and activate your triceps. Hinge at the elbow and lift the weight upward on your back. Straighten your arms as much as possible and pause.
- Lower back the dumbbell at the original position at the 90 degrees angle. Count one rep.
- Don’t swing your upper body and maintain a straight back through the movements.
CLOSE GRIP DIPS
How to do close grip dips:
- Hold onto the dip bars with a shoulder-width grip and fully extend your arms.
- Keep your body upright, your torso too—tuck your elbows on your sides.
- Lower your body so your arms are parallel to the ground.
- Bring your body back up till your elbows are fully locked. Count one rep.
REVERSE GRIP TRICEPS EXTENSION MISTAKES TO AVOID
1. FAILING TO USE BOTH SIDES EQUALLY
Your arm movements should be even for an efficient workout.
2. USING YOUR BACK TOO MUCH
Don’t force the weight down. You might tend to use your back to bring the weight down. The reverse grip triceps extension exercise should involve engaging your triceps when pulling the weight.
3. YOUR ELBOWS FLARING OUT
It is good to maintain your elbows tucked to your sides. You should not bring out your elbows during the downward pull. Doing this stresses your shoulders, and your triceps aren’t worked out.
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